Waffle vs. Taco — In-Depth Nutrition Comparison

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How are waffle and taco different?

Waffle is higher in selenium, vitamin B2, vitamin B1, calcium, iron, and folate; however, taco is richer in vitamin B12 and zinc.
Daily need coverage for selenium for waffle is 67% higher.
Waffle contains 6 times more vitamin B2 than taco. While waffle contains 0.347mg of vitamin B2, taco contains only 0.06mg.
Taco has less cholesterol.
Taco has a lower glycemic index (39) than waffle (76).

Waffles, plain, prepared from recipe and Fast foods, taco with beef, cheese, and lettuce, hard shell are the varieties used in this article.

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Mineral Comparison

Mineral comparison score is based on the number of minerals by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Waffle

Taco

Contains more CalciumCalcium	+186.5%
Contains more IronIron	+94.1%
Contains more SeleniumSelenium	+402.2%

Contains more MagnesiumMagnesium	+68.4%
Contains more PotassiumPotassium	+31.4%
Contains more CopperCopper	+24.2%
Contains more ZincZinc	+157.4%
Contains less SodiumSodium	-22.3%

~equal in Phosphorus ~178mg

~equal in Manganese ~0.249mg

Vitamin Comparison

Vitamin comparison score is based on the number of vitamins by which one or the other food is richer. The "coverage" charts below show how much of the daily needs can be covered by 300 grams of the food.

Waffle

Taco

Contains more Vitamin AVitamin A	+225%
Contains more Vitamin B1Vitamin B1	+426%
Contains more Vitamin B2Vitamin B2	+478.3%
Contains more Vitamin B3Vitamin B3	+25.6%
Contains more Vitamin B5Vitamin B5	+∞%
Contains more FolateFolate	+142.1%

Contains more Vitamin B6Vitamin B6	+60.7%
Contains more Vitamin B12Vitamin B12	+272%

~equal in Vitamin C ~0.4mg

All nutrients comparison - raw data values

Nutrient			DV% diff.
Selenium	46.2µg	9.2µg	67%
Vitamin B12	0.25µg	0.93µg	28%
Polyunsaturated fat	6.785g	3.042g	25%
Vitamin B2	0.347mg	0.06mg	22%
Vitamin B1	0.263mg	0.05mg	18%
Calcium	255mg	89mg	17%
Fiber		3.9g	16%
Iron	2.31mg	1.19mg	14%
Cholesterol	69mg	28mg	14%
Vitamin K		15.3µg	13%
Vitamin B5	0.485mg		10%
Zinc	0.68mg	1.75mg	10%
Folate	46µg	19µg	7%
Saturated fat	2.866g	4.384g	7%
Choline		32mg	6%
Starch		14.78g	6%
Sodium	511mg	397mg	5%
Vitamin A	65µg	20µg	5%
Carbs	32.9g	19.85g	4%
Vitamin E		0.6mg	4%
Vitamin B3	2.073mg	1.65mg	3%
Calories	291kcal	226kcal	3%
Vitamin B6	0.056mg	0.09mg	3%
Magnesium	19mg	32mg	3%
Phosphorus	190mg	178mg	2%
Copper	0.062mg	0.077mg	2%
Protein	7.9g	8.86g	2%
Monounsaturated fat	3.521g	4.411g	2%
Fats	14.1g	12.7g	2%
Manganese	0.265mg	0.249mg	1%
Vitamin D		0.1µg	1%
Potassium	159mg	209mg	1%
Vitamin D		4IU	1%
Vitamin C	0.4mg	0.4mg	0%
Net carbs	32.9g	15.95g	N/A
Sugar		0.9g	N/A
Trans fat		0.467g	N/A
Tryptophan	0.099mg		0%
Threonine	0.289mg		0%
Isoleucine	0.362mg		0%
Leucine	0.63mg		0%
Lysine	0.384mg		0%
Methionine	0.179mg		0%
Phenylalanine	0.395mg		0%
Valine	0.409mg		0%
Histidine	0.187mg		0%
Fructose		0.3g	0%
Omega-3 - EPA	0.001g	0.005g	N/A
Omega-3 - DHA	0.006g	0g	N/A
Omega-3 - ALA		0.166g	N/A
Omega-3 - DPA	0g	0.006g	N/A
Omega-3 - Eicosatrienoic acid		0.001g	N/A
Omega-6 - Gamma-linoleic acid		0.002g	N/A
Omega-6 - Dihomo-gamma-linoleic acid		0.011g	N/A
Omega-6 - Eicosadienoic acid		0.004g	N/A
Omega-6 - Linoleic acid		2.708g	N/A